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Sexercise Training for Men
Day 008 - Baby got back
WU 5 min. 2 sets x 12 reps each. SERIES 1: squats (2 count hold,) split squats, ab crunches; SERIES 2: adductor press (2 count hold,) abductor press (2 count hold,) oblique crunches on Swiss ball. Stretch 5 min. 
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LET'S BACK THAT ASS UP! Today we'll be focusing on legs, including your hamstrings, glutes, and calves. After all, it's always nice to have something to grab on to, right? I recommend you invest in a pair of lifting gloves: the Harbingers will have you looking like a pro. SERIES 1: Let's start on the squat rack: adjust the weights to a level that's comfortable for you. Proper squatting technique guarantees your kneecaps' longevity. Position the bar behind your head below your neckbone. As you squat, keep your weight back over your heels (feel as if your toes are lifting off the floor, but don't let them.) At the bottom, line up your shoulders and knees, and keep your back flat. Execute 12 perfect squats, holding for 2 counts before straightening up. Next, holding a set of dumbbells, put one leg in front of the other for split squats. Legs should be far enough apart that when you squat down, both knees bend to a 90 degree angle. Perform 10 squats leading with your right leg, then 10 leading with your left, holding in your stomach and keeping your chest open, shoulders back to help you maintain your balance. Finish the series with a set of ab crunches on a Swiss ball or on the floor. On to SERIES 2. Most gyms have a combination adductor/abductor machine to work your inner and outer thighs; and we definitely want to whip those into shape. Sitting with your back flat, perform a set of adductor squeezes (hold the knees together for 2 counts before releasing.) Then, switch the machine so the exercise focuses on the outer leg (abductor muscles,) holding for two counts with your legs as far apart as possible. It might help to incorporate positive visualization into this exercise: magazines can be helpful for that. Finish up with a set of abs on the Swiss ball (or the floor) for your obliques, crossing over from side to side: 10 right, 10 left. Stretch out those gams for 5 minutes. I'll bet that ass feels firmer already.
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